AMRAP in 20 minutes:

15 Double-unders
15 GHD Sit-ups
15 Back extensions

6 rounds + 15 Double-unders

Deadlift, 3 x 3
365 x 3
385 x 3
395 x 3

15-12-9-6-3
- Pull-ups
- Modified HSPU

Time - 7:21

Squat, 3 x 5

265 x 5

285 x 5

300 x 5

4 rounds

- 7 times through 'Bear' barbell complex (clean, front squat, push press, back squat, push press)

- 10 Pull-ups

Time - 14:21

Shoulder Press, 3 x 3

145 x 3
155 x 3
165 x 3

5 minutes later

Standing Press 12 - 9 - 6 w/105 lbs. (12 reps, rest 1 minute, 9 reps, rest a minute, 6 reps)

WOD
Tabata Something Else
32 intervals of 20 seconds work, 10 seconds rest. 1st 8 interval pull-ups, 2nd are push-ups, 3rd sit-ups and then free squats.

273 total reps (33 pull-ups, 69 push-ups, 67 sit-ups, 104 squats)

Front Squats, 3 x 5

205 X 5

215 X 5

225 X 5

Back Squat x 15-20 reps

- 205 lbs x 15 reps

WOD

21-15-9

- Deadlift w/225 lbs.

- Box Jumps

- Ring Push-ups

Time - 9:37